Monday 02/08/10
Workout
10 Pistol Squats
10 Weighted Pull-ups
10 Pistol Squats
20 Strict Pull-ups
10 Pistol Squats
30 Kipping Pull-ups
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Compare to 10/23/09
Natural Strength CrossFit
Forging Elite Fitness in Kamloops, B.C.
Sunday 02/07/10
Rest
“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.”
- Theodore Roosevelt
READ : The Truth About Strength
Saturday 02/06/10
Workout
5000lbs of Deadlifts
4000lbs of Tire FLips
3000lbs Overhead Anyhow
2000m Running
1000lbs of Muscle-Ups
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Sweat through this at 9am or join others for a Team Workout at 10am
Friday 02/05/10
Workout
Row 500m
15 KB Swing
10 Toes to Bar
5 Handstand Push-ups
4 Rounds
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Whiteboard
Thursday 02/04/10
Workout
Thruster 1 1 1 1 1 1 1
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Whiteboard
Oliver’s First Muscle-Up! from Natural Strength CrossFit on Vimeo.
Wednesday 02/03/10
Workout
9 Ring Dips
45 Double Unders
6 Hang Clean
30 Double Unders
3 Hang Snatch
15 Double Unders
3 Rounds
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Whiteboard
Tuesday 02/02/10
Workout
10 9 8 7 6 5 4 3 2 1
Wall Ball
Pull-ups
Burpees
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Whiteboard
Monday 02/01/10
Workout
21-15-9
Overhead Squat
Push-ups
Box Jumps
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Whiteboard
Sunday 01/31/10
Rest
“There can be no vulnerability without risk, there can be no community without vulnerability; there can be no peace, and ultimately no life, without community.”
- M. Scott Peck
Saturday 01/30/10
Workout
5 10 15 20 25 20 15 10 5
Unbroken Double-unders
Unbroken KB Swing
For total time - if a set “breaks” it must be repeated from 0
- Rest 5-10 minutes then -
“Finale”
5 min max clean in lbs; rest 0 sec
5 min Cindy CTB for total reps; rest 0 sec
5 min row calories
Total score = max 1RM weight lifted in lbs + total reps in 5 min Cindy + total cals in 5 min rowed (i.e. 285# + 240 reps (8 rounds) + 100 cals = score of 625) From SoCal OC Throwdown
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Join me at 9am or try this as a team workout at 10 am
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Nature does not require that we be perfect; it requires only that we grow, and we can do this as well from a mistake as from a success.
—
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